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[Veezy]

A+++++ post, would read again. Really great work man, keep at it! Reading about your latest gym endeavors always keeps me motivated to keep going.

Man, I saw a guy at my gym doing power cleans today. How important are these in a strength training program? I've never done them, usually just stick to conventional strength lifts.

Power cleans are important for two reasons:

1. Power development. Little bit of math to prove my point. Power is equal to an average amount of work performed divided by the time that work was performed. Work is equal to force (how much you move) times distance (how far it moved).

Power cleans, and power snatches, takes a weight from the ground up it one smooth motion. You much be fast to do this. It assists in developing type IIa fibers in your muscles to produce more work in a shorter time. Burst damage, if you will. So, by training your slow lifts with your burst lift, your body becomes more adapt overall to move more efficiently, thus improving both types of lifts.

2. Low rep, high set, low rest, power cleans is a quick and dirty type of HIIT. Seriously, you hit about 85% of your 1RM on power cleans/snatches and start repping them out, you're gonna sweat.

 

[CrankyJay]

That first chin up is so rewarding. Keep working at it, you'll get it.

Heh, I was rewarded with my knee banging into a metal bar...my operated knee where I had ACL surgery, there's some nerve damage on the skin but for some reason pain feels so much worse.

I've been doing weight assisted pullups....started at 75 like 4 months ago...and as the months went on I was using less assistance...fully extending down to get the most out of them. Finally at 10 pounds assistance, so I decided to test myself on that same machine from the fully extended position at the bottom.

I guess I'm not there yet because I had to swing my leg out to do it and sure enough my knee his the fucking bar in the middle. lol

I made it all the way up after that though, but immediately dropped back down and started rubbing my knee and doing the Peter Griffin "AHHHHHHHHHH, shhhhhhh, AHHHHHHHHHH, ooooooooh"

 

[shindoku21]

My friend wants to just do bench presses. He does some other shoulder/arm exercises but thats it. He's a swimmer. I keep telling him he should do squats/deadlifts and other barbell exercises or else your back and legs will be out of proportion.

Is what he doing bad in the long run? In his words, "I just wanna look good and get [ladies]". -___-

 

[I'm an expert]

Power cleans are important for two reasons:

1. Power development. Little bit of math to prove my point. Power is equal to an average amount of work performed divided by the time that work was performed. Work is equal to force (how much you move) times distance (how far it moved).

Power cleans, and power snatches, takes a weight from the ground up it one smooth motion. You much be fast to do this. It assists in developing type IIa fibers in your muscles to produce more work in a shorter time. Burst damage, if you will. So, by training your slow lifts with your burst lift, your body becomes more adapt overall to move more efficiently, thus improving both types of lifts.

2. Low rep, high set, low rest, power cleans is a quick and dirty type of HIIT. Seriously, you hit about 85% of your 1RM on power cleans/snatches and start repping them out, you're gonna sweat.

Best post I've seen here in a while. TRUF.

 

[FallingEdge]

My friend wants to just do bench presses. He does some other shoulder/arm exercises but thats it. He's a swimmer. I keep telling him he should do squats/deadlifts and other barbell exercises or else your back and legs will be out of proportion.

Is what he doing bad in the long run? In his words, "I just wanna look good and get [ladies]". -___-

Lifting for looks is fine but part of looking good is focusing on your lower body as well. The bigger upper body and small lower body is not attractive to anyone.

 

[fredrancour]

My friend wants to just do bench presses. He does some other shoulder/arm exercises but thats it. He's a swimmer. I keep telling him he should do squats/deadlifts and other barbell exercises or else your back and legs will be out of proportion.

Is what he doing bad in the long run? In his words, "I just wanna look good and get [ladies]". -___-

It's actually bad for your shoulders to only do chest exercises and no back exercises. Also if he doesn't think girls find muscular backs attractive then he hasn't talked to very many girls.

 

[bro1]

My friend wants to just do bench presses. He does some other shoulder/arm exercises but thats it. He's a swimmer. I keep telling him he should do squats/deadlifts and other barbell exercises or else your back and legs will be out of proportion.

Is what he doing bad in the long run? In his words, "I just wanna look good and get [ladies]". -___-

It's better than nothing.

 

[Petrie]

Pretty solid deal on the iron gym pullup bar with the ab straps:

http://www.groupon.com/deals/gg-iron-gym-total-upper-body-workout-bar-extreme-edition?c=all&p=14

Tempted to post my referal link, but I won't.

$23 shipped. Bought it as an extra even though I have one.

 

[Man]

I train my chest and shoulders on Mondays.
I would like to do this Fridays as well but usually I go out drinking Friday and Saturday nights.
I hear alcohol slows muscle growth, what say you?

 

[Veezy]

I train my chest and shoulders on Mondays.
I would like to do this Fridays as well but usually I go out drinking Friday and Saturday nights.
I hear alcohol slows muscle growth, what say you?

Read this.

 

[agrajag]

My friend wants to just do bench presses. He does some other shoulder/arm exercises but thats it. He's a swimmer. I keep telling him he should do squats/deadlifts and other barbell exercises or else your back and legs will be out of proportion.

Is what he doing bad in the long run? In his words, "I just wanna look good and get [ladies]". -___-

show him this picture

 

[Man]

Read this.

Awesome, thanks. Chest and shoulders on Fridays it is.

 

[BlueScrote]

I still have the worst DOMS I've ever experienced from Monday. Did LTE for the first time in several months on Monday and I can barely put my hands behind my head because my triceps are so tight. I'm wondering if being sick is seriously affecting my recovery.

 

[shindoku21]

Lifting for looks is fine but part of looking good is focusing on your lower body as well. The bigger upper body and small lower body is not attractive to anyone.

It's actually bad for your shoulders to only do chest exercises and no back exercises. Also if he doesn't think girls find muscular backs attractive then he hasn't talked to very many girls.

show him this picture

That's almost how he looks... *sigh* The annoying part is when we work out together he insists I do what he does. I guess I'm just tired of the whole "I don't want my legs to look big" excuse, even when they're not even that big to begin with. He said it wouldn't help out with swimming which I could kinda see if he was a competitive swimmer but he's not and even if I asked how, I don't think he would give an appropriate answer.

 

[CrankyJay]

That's almost how he looks... *sigh* The annoying part is when we work out together he insists I do what he does. I guess I'm just tired of the whole "I don't want my legs to look big" excuse, even when they're not even that big to begin with. He said it wouldn't help out with swimming which I could kinda see if he was a competitive swimmer but he's not and even if I asked how, I don't think he would give an appropriate answer.

I wish I could get my legs bigger. It's not as easy as it sounds. Besides, who wouldn't want extra muscle mass to burn fat and keep your metabolism going?

 

[Petrie]

I wish I could get my legs bigger. It's not as easy as it sounds. Besides, who wouldn't want extra muscle mass to burn fat and keep your metabolism going?

I wish my arms grew as easily as my legs. Sucks.

I'll take the extra calorie burning and such though!

 

[Cudder]

Sore as hell from my dead lifts yesterday, and my biceps are still sore from the previous day, but still managed a very short but sweet workout today where I managed 2 sets of 3x315 on the bench. One of these days I'm going to have to push for 4 reps.

 

[Anbokr]

Please, please, please take this the right way but if you can't do any pull ups you may want to not have a huge breakfast. When I weighed 225-230, I would struggle to get 15 pullups. Now that I am 190, I can do 20-30 pull ups.

Haha no offense taken. Na though, I'm at like 5'11", 160 pounds (I'm actually trying to go up to 170 pounds) so I think it's more of a strength issue--I was REALLY weak, I started off with like a 45lb bar for deadlifts, 10 pound dumbbells for presses, and 5lb dumbbells for lunges/step-ups/split-squats. Still not that strong but at least I'm up to 115lb deadlifts and 25lb dumbbells for presses/leg stuff now . I kinda stopped doing chinups for a good 3-4 weeks though and just worked on going up in weight with deadlifts, presses, etc... Came back to the chinup yesterday and was as awful as when I first started. Just need to keep getting stronger and practicing it more I guess.

 

[twofold]

Tried a new online meat supplier today - http://www.musclefood.com/

Total cost was £28.50 delivered for 5kg of chicken breast. It tasted absolutely amazing and hardly any water came out when I cooked it. I highly recommend UK folks give it a go. It's way better than the stuff available in the supermarkets.

 

[Violater]

At 190 for deadlifts now and 140 for squats.
No more backpain on the deadlifts since i started keeping my back as flat as possible.

 

[FallingEdge]

Have you ever done band pull aparts? I got some efts onyx bands for that and it's great for back/shoulder health.

I have not but I will look into it.

Also, I need to step up my eating. GF just moved in with me and it is time to ask her to make me some home made Beefaroni #AcquiringMass

Don't care. I maintain my suspension of disbelief just like when I watch actual wrestling.

FallingEdge is macho man. End.

I wish I was Macho Man =(

 

[Spiritreaver]

Power cleans are important for two reasons:

1. Power development. Little bit of math to prove my point. Power is equal to an average amount of work performed divided by the time that work was performed. Work is equal to force (how much you move) times distance (how far it moved).

Power cleans, and power snatches, takes a weight from the ground up it one smooth motion. You much be fast to do this. It assists in developing type IIa fibers in your muscles to produce more work in a shorter time. Burst damage, if you will. So, by training your slow lifts with your burst lift, your body becomes more adapt overall to move more efficiently, thus improving both types of lifts.

2. Low rep, high set, low rest, power cleans is a quick and dirty type of HIIT. Seriously, you hit about 85% of your 1RM on power cleans/snatches and start repping them out, you're gonna sweat.

Thanks for the info mate, I'll start throwing in power cleans in my workout then. Test em out.

I'm glad my legs grow faster than any other part. Beastly legs are so much more impressive to me than anything else aesthetically.

 

[FallingEdge]

FUCKING HYPED. TIME TO GET BIG BABY. FUCK ABS. ALL MUSCLE.

 

[Petrie]

I wish I was Macho Man =(

In my heart you always will be.

 

[CrankyJay]

Please GAF, photoshop hat, sunglasses, and belt on FallingEdge

 

[SeanR1221]

I have these American Eagle jeans (size 32) I haven't worn in a while because it's been so hot. To my surprise, no snugness in the belly, but the thighs were tight. Guess its a side effect of squats.

 

[Petrie]

Please GAF, photoshop hat, sunglasses, and belt on FallingEdge

Cranky and I can finally agree on something. GO!

I have these American Eagle jeans (size 32) I haven't worn in a while because it's been so hot. To my surprise, no snugness in the belly, but the thighs were tight. Guess its a side effect of squats.

That's a great problem to have though huh?

 

[Escape Goat]

FUCKING HYPED. TIME TO GET BIG BABY. FUCK ABS. ALL MUSCLE.

.

 

[Brolic Gaoler]

Very intense workout today. Added in recovery work in addition to main work and assistance. I was on the verge of puking several times during my leg work, kind of sucked and was good at the same time. Deadlifts were very slow and controlled.

I'm going to drastically reset my squats, like knocking 100lbs of my training max and working back up through reps. Needs to be done, has to be done. Going to build my squat back from the ground up.

Here's what today looked like, first day after my cut.

Tracked a workout for 2,498 pts

Barbell Squat:
45 lb x 10 reps (+42 pts) - 1RM: 60 lb - 1RM: 60 lb
135 lb x 5 reps (+66 pts) - 1RM: 152 lb - 1RM: 152 lb
225 lb x 5 reps (+121 pts) - 1RM: 253 lb - 1RM: 253 lb
245 lb x 3 reps (+111 pts) - 1RM: 259 lb - 1RM: 259 lb
265 lb x 5 reps (+158 pts) - 1RM: 298 lb - 1RM: 298 lb
300 lb x 3 reps (+161 pts) - 1RM: 318 lb - 1RM: 318 lb
335 lb x 1 reps (+139 pts) - 1RM: 335 lb - 1RM: 335 lb
going to drop squats down significantly and work back up. Rebuild from cut.

Barbell Deadlift:
135 lb x 5 reps (+66 pts) - 1RM: 152 lb - 1RM: 152 lb
245 lb x 10 reps (+163 pts) - 1RM: 327 lb - 1RM: 327 lb
245 lb x 10 reps (+163 pts) - 1RM: 327 lb - 1RM: 327 lb
245 lb x 10 reps (+163 pts) - 1RM: 327 lb - 1RM: 327 lb
245 lb x 10 reps (+163 pts) - 1RM: 327 lb - 1RM: 327 lb
245 lb x 10 reps (+163 pts) - 1RM: 327 lb - 1RM: 327 lb
BBB DL assistance

Stiff Leg Barbell Good Morning:
155 lb x 10 reps (+44 pts) - 1RM: 207 lb - 1RM: 207 lb
155 lb x 10 reps (+44 pts) - 1RM: 207 lb - 1RM: 207 lb
155 lb x 10 reps (+44 pts) - 1RM: 207 lb - 1RM: 207 lb
155 lb x 10 reps (+44 pts) - 1RM: 207 lb - 1RM: 207 lb
155 lb x 10 reps (+44 pts) - 1RM: 207 lb - 1RM: 207 lb

Machine Hack Squat:
180 lb x 3 reps (+26 pts) - 1RM: 191 lb - 1RM: 191 lb
90 lb x 5 reps (+18 pts) - 1RM: 101 lb - 1RM: 101 lb
90 lb x 5 reps (+18 pts) - 1RM: 101 lb - 1RM: 101 lb
90 lb x 8 reps (+20 pts) - 1RM: 112 lb - 1RM: 112 lb
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb
45 lb x 20 reps (+17 pts)
90 lb x 5 reps (+18 pts) - 1RM: 101 lb - 1RM: 101 lb
(45 is just the sled, I didn't count the sled for the other weights, but I have to put something in for the unloaded sled weight.

Farmer's Walk:
120 m || 45 lb (+53 pts)
120 m || 45 lb (+53 pts)
120 m || 45 lb (+53 pts)
Guesstimate based on PTs telling me the gym floor space is a bit over 300 feet around.

Barbell Bench Press:
135 lb x 20 reps (+86 pts)
135 lb x 20 reps (+86 pts)
135 lb x 12 reps (+79 pts)
recovery work for chest

Face Pull:
30 lb x 20 reps (+19 pts)
30 lb x 20 reps (+19 pts)
30 lb x 20 reps (+19 pts)
offest work from bench.

Yeah isn't that what we're talking about, preventive exercises?

I dunno, are external rotations also mobility/flexibility? I thought it was just working another muscle to maintain weak points. (not being a smart ass, serious question).

FUCKING HYPED. TIME TO GET BIG BABY. FUCK ABS. ALL MUSCLE.

Lookin' good man! Good being an understatement, looking EXCELLENT, but you get that enough from gay gaf, lol.

 

[Carbonox]

Fuck it let's do this. Nearly 2 months since the above picture and here is a new pic I took yesterday (I think?):

Around 90kg now which is an all-time high for me. My size and strength is doing wonders for me on the football pitch, moreso than ever before. I feel fucking strong.

So yeah.

 

[Brolic Gaoler]

Fuck it let's do this. Nearly 2 months since the above picture and here is a new pic I took yesterday (I think?):

Around 90kg now which is an all-time high for me. My size and strength is doing wonders for me on the football pitch, moreso than ever before. I feel fucking strong.

So yeah.

It's REALLY hard to tell from the first pic bud, but you look great in both. I would watch out from trying to bulk too fast though lest you wind up chubby like me trying to unearth all that muscle.

 

[CrankyJay]

I wish I took before pics...will have to dig up some older photos of me if I can.

Just going by face alone...I think I can tell I lost some. New on left, old on right

edit: lol, just noticed the chins on my right

 

[Carbonox]

It's REALLY hard to tell from the first pic bud, but you look great in both. I would watch out from trying to bulk too fast though lest you wind up chubby like me trying to unearth all that muscle.

Yeah, I've been thinking about winding down a bit, rather than continuing at the pace I'm going. Especially diet-wise.

 

[Idde]

So I started doing power cleans because, well:

Power cleans are important for two reasons:

1. Power development. Little bit of math to prove my point. Power is equal to an average amount of work performed divided by the time that work was performed. Work is equal to force (how much you move) times distance (how far it moved).

Power cleans, and power snatches, takes a weight from the ground up it one smooth motion. You much be fast to do this. It assists in developing type IIa fibers in your muscles to produce more work in a shorter time. Burst damage, if you will. So, by training your slow lifts with your burst lift, your body becomes more adapt overall to move more efficiently, thus improving both types of lifts.

2. Low rep, high set, low rest, power cleans is a quick and dirty type of HIIT. Seriously, you hit about 85% of your 1RM on power cleans/snatches and start repping them out, you're gonna sweat.

And I've come across a bit of a problem. I'm currently up to 185 lbs and still making progress. But the problem I foresee in the near future isn't getting the bar up. It's getting the bar down. My gym doesn't have extra padding underneath the squatrack, so I'm really hesitant about just dropping the bar. So far I've let it fall down from the front loaded position, and I've been catching the weight before it hits the floor. But it won't be long before my shoulders and back are going to start complaining. Does anybody have some advice for this?

 

[sphinx]

Fuck it let's do this. Nearly 2 months since the above picture and here is a new pic I took yesterday (I think?):

Around 90kg now which is an all-time high for me. My size and strength is doing wonders for me on the football pitch, moreso than ever before. I feel fucking strong.

So yeah.

This body constitution is what I was having in mind when I asked about how people get a solid, non-flabby, healthy abdominal area. I was instantly bombared with the "do dieting to see a six pack" line but that's not what I was looking for, I meant this build. Straight from the sides, no curves on the outside, almost like the body of a boxer, just strong and rocksolid.

do you know if you have done something specific to have that build in that area? and if I may ask, are you over 30? (reaching any kind bodytype being 21 is a whole different thing at 31...)

 

[Haxxor]

FUCKING HYPED. TIME TO GET BIG BABY. FUCK ABS. ALL MUSCLE.

Wow! You really do look awesome! But you are big, aren't you?

Mind if I ask what you do to get those huge arms?

 

[Silphonica]

Tonight will be my 5th gym session after hand injury. I started a bulking diet again on session one. I've already gained 4kg.

 

[Carbonox]

This body constitution is what I was having in mind when I asked about how people get a solid, non-flabby, healthy abdominal area. I was instantly bombared with the "do dieting to see a six pack" line but that's not what I was looking for, I meant this build. Straight from the sides, no curves on the outside, almost like the body of a boxer, just strong and rocksolid.

do you know if you have done something specific to have that build in that area? and if I may ask, are you over 30? (reaching any kind bodytype being 21 is a whole different thing at 31...)

Eh, I'm not flab-free (who is when bulking? ) but I'm content at the moment with my gains.

I haven't done anything specific aside from the usual compound movements that work your core such as deadlifts and squats. These exercises are absolutely glorious and immensely recommended. Sorry I can't be of more use in terms of other recommendations. :\

Also, I'm actually 22 years old.

 

[deadbeef]

This body constitution is what I was having in mind when I asked about how people get a solid, non-flabby, healthy abdominal area. I was instantly bombared with the "do dieting to see a six pack" line but that's not what I was looking for, I meant this build. Straight from the sides, no curves on the outside, almost like the body of a boxer, just strong and rocksolid.

do you know if you have done something specific to have that build in that area? and if I may ask, are you over 30? (reaching any kind bodytype being 21 is a whole different thing at 31...)

I think this is just good genetics. Some lucky people just gain fat evenly over their whole body.

 

[Brolic Gaoler]

Tonight will be my 5th gym session after hand injury. I started a bulking diet again on session one. I've already gained 4kg.

Uh, you might want to re-evaluate what you're eating.

 

[Carbonox]

Uh, you might want to re-evaluate what you're eating.

Yeah, especially if that's 5 sessions in like 2 weeks. :lol

 

[Petrie]

Eh, I'm not flab-free (who is when bulking? ) but I'm content at the moment with my gains.

I haven't done anything specific aside from the usual compound movements that work your core such as deadlifts and squats. These exercises are absolutely glorious and immensely recommended. Sorry I can't be of more use in terms of other recommendations. :

Also, I'm actually 22 years old.

I know it gets said all the time, but it's true. Your abs/core will get strong as fuck just from squats, deads, etc. Adding a belt has just made the workout they get stupidly glorious now.

 

[reilo]

Workout went great despite the BCAA intake prior to working out (even added +5lb to all my squat working sets). I guess I'll find out if my recovery will be hindered.

 

[Brolic Gaoler]

Workout went great despite the BCAA intake prior to working out (even added +5lb to all my squat working sets). I guess I'll find out if my recovery will be hindered.

I was under the impression BCAAs aren't that important at all, even with IF.

Edit: not sure how I missed Jay's post.

Yeah, you can definitely tell you've lost weight man!

 

[SeanR1221]

I wish I took before pics...will have to dig up some older photos of me if I can.

Just going by face alone...I think I can tell I lost some. New on left, old on right

edit: lol, just noticed the chins on my right

Hey Petrie is on your shirt!

Good progress, man.

---

Falling Edge, all I can say is ThatYesWrestler.gif. Awesome.

 

[sphinx]

Eh, I'm not flab-free (who is when bulking? ) but I'm content at the moment with my gains.

I haven't done anything specific aside from the usual compound movements that work your core such as deadlifts and squats. These exercises are absolutely glorious and immensely recommended. Sorry I can't be of more use in terms of other recommendations. :\

Also, I'm actually 22 years old.

perhaps not flab free but but you are very proportional, your pec/arm/shoulder area is bigger than your lower, abdominal area, which is hard to achieve for people lwith a small frame who build muscle at a snail pace (aka, me)....great job, congrats.

and don't mind the age question you look great.

 

[TheDarkStark]

This body constitution is what I was having in mind when I asked about how people get a solid, non-flabby, healthy abdominal area. I was instantly bombared with the "do dieting to see a six pack" line but that's not what I was looking for, I meant this build. Straight from the sides, no curves on the outside, almost like the body of a boxer, just strong and rocksolid.

do you know if you have done something specific to have that build in that area? and if I may ask, are you over 30? (reaching any kind bodytype being 21 is a whole different thing at 31...)

My body comp is very similar, I'll post pics in a few weeks, when I get back to form

I don't know if there's anything I've specifically done to get that look, I think it's just my body type. When I gain weight it goes straight to my gut and my face. My arms, legs, ass don't have an ounce of fat on them. And it's nigh impossible for me to get super shredded abs.

Generally though, the average person is dumb when it comes to getting abs. Diet is 99.9% of it but if you want have a solid mid-section you want to work your abs out just like any other muscle: 1 day a week with heavy lifts (12 reps max or less), you're going to get much better results than doing 1000 x crunches 5 days a week.

 

[I'm an expert]

Tonight will be my 5th gym session after hand injury. I started a bulking diet again on session one. I've already gained 4kg.

O_O

 

[MrToughPants]

Lilliebridge cgbp 500+

 

[Petrie]

Hey Petrie is on your shirt!

Awwww, Cranky really does love me!